Kegel exercises consist of repeated realization and contraction of the pelvic floor muscles in order to strengthen the pelvic floor. Unlike typical exercise routines, the Kegel exercises do not require the participant to buy any tools or machines. Nonetheless, the success of Kegels depends on proper performance of these exercises.

In this article, Healthy Guide will show you some of the health benefits of Kegel exercises for ladies and guys. However, we should be aware of what Kegel exercises are as well as the ways on how to find the pelvic floor muscles.

I. What Are Kegel Exercises?

Kegel exercises are clench-and-release exercises that your pelvic floor muscles stronger. The pelvic floor has many muscles and tissues forming a sling that helps hole the organs in place. A weak pelvic floor can cause a few health problems, including the inability to control the bladder or bowels.

According to a study [1], many factors can contribute to the weak pelvic floor in women, including aging, pregnancy, childbirth, and weight gain. The muscles of pelvic floor support the bladder, the womb and the bowels. And, if these muscles are weak, these organs will be able to lower into the vagina and even cause urinary incontinence. Also, men can experience weak pelvic floor muscles as they age. And, this can cause incontinence of both feces and urine, especially if they have undergone prostate surgery.

II. How To Find The Pelvic Floor Muscles

When you want to start Kegel exercises, finding the right pelvic floor muscles can be tricky. For women, you can find these muscles by placing a finger inside the vagina and then tighten the vaginal muscles around the finger. Alternatively, try to stop the urine mid-flow. And pelvic floor muscles are those you use for this action.

For men, you can insert a clean finger into your rectum and then squeeze it while releasing the muscles of the buttocks, abdomen or thighs. Alternatively, you can try stopping the flow of urine.

III. Benefits Of Kegel Exercises For Women

Kegel exercises offer many health benefits for women, including sexual health. They include:

1. Improve The Ability To Reach Orgasm

This is the first one among benefits of Kegel exercises for ladies that we want to mention in this article. Even when you have good sex, reaching orgasm can be difficult. Actually, only 25% of women have reported that they climax during sexual intercourse. Therefore, to increase the ability to reach orgasm from vaginal intercourse alone, try strengthening the pelvic floor muscles. And, doing Kegel exercises helps to tighten these muscles. To make the result sweeter, some women report to climax in sex positions that they could not do before and even some women reach multiple orgasms.

2. Make Sex Feel Better

When it comes to benefits of Kegel exercises sexually, you should not forget this power of Kegels. All of us want to have great sex. But, many women do not know that Kegel exercises can help improve the sex quality by tightening the vagina. Therefore, women can try contracting the pelvic muscles in order to strengthen the entire area, making sex feel greater. Besides, doing Kegels regularly can help you reduce pain during intercourse, and relax your pelvic floor.

3. Improve Blood Circulation To The Vagina

Doing Kegel exercises can help tone and strengthen the vaginal muscles and simultaneously increase the blood circulation to the vagina, which is very important for arousal. One of the common symptoms of a weak pelvic floor is that there is a lack of sensitivity when the vaginal opens. And, doing Kegels can help strengthen the pelvic floor, making the genitals more sensitive.

4. Develop Better Hip And Back Support

This is another one among health benefits of Kegel exercises in pregnancy that you should not miss. According to a research [2], the pelvic floor muscles support the hips and trunk. These muscles work with the deep abdominals’ layers to support the spine, and they also work with deep hip rotator muscles for better hip stability.

If the pelvic floor muscles are weak, it can negatively affect the joints of the tailbone, pelvis, as well as lower spine. Studies found that 38% of women suffering from urinary leakage also have low back pain, and doing Kegels can deal with both of these conditions.

5. Boost The Sexual Confidence

Doing Kegels can help increase your confidence and when it comes to sex, sexual confidence is really a big benefit. If you feel tighter and are aroused more easily, you will be interested in having sex. Also, since orgasms release chemicals such as oxytocin into the brain, you will feel happier, calmer, and more confident. Actually, this is known as one of the benefits of Kegel exercises sexually that you should not skip out.

6. Reduce Pelvic Organ Prolapse

According to a study [3], this condition occurs when the pelvic floor muscles are stretched or weakened after childbirth and pregnancy. Some women also develop this condition from prolonged heavy lifting and from chronic conditions such as heavy coughing, constipation or obesity.

This condition is caused by weakening of the pelvic floor muscles. And, the great news is that doing Kegel exercises can help make the pelvic floor muscles stronger. Low prolapse levels can be completely treated while moderate prolapse levels can be reduced so that they do not affect daily life activities.

7. Cure Bladder Leakage

The pelvic floor muscles help support the rectum, bladder, and uterus. So, if these muscles are weak, the bladder will have less support and cause incontinence. Stress urinary incontinence occurs with strenuous movements, including lifting heavy objects, exercises or while laughing, coughing, or sneezing. And, Kegel exercises are a great treatment for urinary incontinence and women’s health.

8. Help Pelvic Health During Menopause

Another one among benefits of Kegel exercises for ladies is that these exercises can help improve pelvic health during menopause. During menopause, fluctuating estrogen levels can cause less blood circulation in the pelvic floor muscles. Kegels can help squeeze out the old blood and simultaneously pull in fresh blood in order to support the strengthening process.

9. Help Recover From Childbirth

This is one of the benefits of Kegel exercises in pregnancy that you should not look down, yet know for good. After pregnancy, the pelvic floor muscles may become weak. Luckily, these muscles will heal by doing some Kegel exercises. You can start strengthening the pelvic floor before getting pregnant and keep strengthening it during pregnancy by doing Kegel exercises. If you are pregnant, discuss with your healthcare provider for a proper exercise program.

Now, it is time to discover benefits of Kegel exercises for guys. Keep both of your eyes on the next section.

IV. Benefits Of Kegel Exercises For Men

For most men, the main reasons for doing Kegels are to have stronger erections and ejaculation control. Nonetheless, there can also be a few extra benefits for their hard working.

1. Improve Erectile Dysfunction Symptoms

According to a research [4], Kegel exercises can help with the treatment for erectile dysfunction for some men. Doing these Kegel exercises alone or combined them with a few lifestyle changes can help improve their erectile dysfunction symptoms. For other men, Kegel exercises can help manage erectile dysfunction when combined with other kinds of interventions.

2. Control Ejaculation

This is known as one of the benefits of Kegel exercises for guys that you should know. Actually, these Kegel exercises help men deal with premature ejaculation. Studies found that training the pelvic floor muscles helps enhance the ability to hold back from ejaculating. When you are nearly reaching that point during sexual intercourse, squeeze the pelvic floor muscles in order to prevent from climaxing.

3. Improve Erection Size And Strength

It may sound strange when it comes to learning benefits of Kegel exercises sexually, but these exercises actually work. Doing kegels helps pump more blood into the penis, making you have a harder and bigger erection. This may be useful for men who lose an erection when putting a condom on. Also, men can keep the erection for longer and reach the male multiple orgasms.

4. More Intense Orgasms

This is known as one of the best benefits of Kegel exercises in pregnancy that you should not look down. Strengthening the pelvic floor muscles can lead to more powerful orgasms. If men can prevent themselves from ejaculating but still orgasm, they can have male multiple orgasms during sexual intercourse.

5. Help With Incontinence

One of the benefits of Kegel exercises not related to sex is that it can deal with incontinence. The reason for that is that you use the same muscles for Kegels when holding in urine. A few men can dribble after urinating. Other men can leak when they sneeze, laugh or strain themselves. And, strengthening the right muscles by doing kegels can help prevent incontinence and leak from occurring.

If you feel pain in the back or abdomen after doing Kegel exercises, you may not do them correctly. Always keep in mind that when contracting the pelvic floor muscles, you should keep the muscles in your back, abdomen and buttocks loose. Also, you should do overdo your Kegel exercises [5] because this make your muscles tired so that they are not able to function.

After reading this interesting article, we hope that you can know some of the best benefits of kegel exercises for guys and ladies. After that, you can do any of the Kegel exercises as soon as possible in order to improve your sexual health. If you have any ideas about this article, you can leave your comments in the comment box below. For other helpful information about sexual health, visit our Sexual Health Category.